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  6. Nattō vs. Arborio rice

Nattō vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between nattō and arborio rice?

  • Arborio rice has less iron, copper, manganese, protein, magnesium, zinc, calcium, potassium, phosphorus, and fats than nattō.
  • Nattō's daily need coverage for iron is 89% higher.
  • Nattō has 217 times more calcium than arborio rice. Nattō has 217mg of calcium, while arborio rice has 1mg.
  • Nattō has a lower glycemic index than arborio rice.

We used Natto and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Nattō vs Arborio rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Nattō
Nattō
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1337.5%
Contains more CalciumCalcium +21600%
Contains more PotassiumPotassium +2703.8%
Contains more IronIron +489%
Contains more CopperCopper +826.4%
Contains more ZincZinc +657.5%
Contains more PhosphorusPhosphorus +427.3%
Contains more ManganeseManganese +328%
Contains more SeleniumSelenium +17.3%
Contains less SodiumSodium -100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Nattō
Nattō
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1087.5%
Contains more Vitamin B6Vitamin B6 +120.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more FolateFolate +637.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Arborio rice DV% diff.
Iron 8.6mg 1.46mg 89%
Copper 0.667mg 0.072mg 66%
Manganese 1.528mg 0.357mg 51%
Polyunsaturated fat 6.21g 0.05g 41%
Protein 19.4g 2.36g 34%
Magnesium 115mg 8mg 25%
Zinc 3.03mg 0.4mg 24%
Calcium 217mg 1mg 22%
Fiber 5.4g 22%
Potassium 729mg 26mg 21%
Phosphorus 174mg 33mg 20%
Vitamin K 23.1µg 19%
Fats 11g 0.19g 17%
Vitamin C 13mg 0mg 14%
Vitamin B2 0.19mg 0.016mg 13%
Folate 8µg 59µg 13%
Choline 57mg 10%
Vitamin B3 0mg 1.493mg 9%
Saturated fat 1.591g 0.051g 7%
Monounsaturated fat 2.43g 0.058g 6%
Carbs 12.68g 28.73g 5%
Vitamin B6 0.13mg 0.059mg 5%
Calories 211kcal 130kcal 4%
Vitamin B5 0.215mg 0.397mg 4%
Selenium 8.8µg 7.5µg 2%
Protein per 100 calories 9.2g 1.8g N/A
Calories per 10 g protein 109kcal 551kcal N/A
Weight per 100 calories 47g 77g N/A
Unsaturated / Saturated Fat ratio 5.4 2.1 N/A
Net carbs 7.28g 28.73g N/A
Sugar 4.89g N/A
Sodium 7mg 0mg 0%
Vitamin E 0.01mg 0%
Vitamin B1 0.16mg 0.164mg 0%
Tryptophan 0.223mg 0.027mg 0%
Threonine 0.813mg 0.084mg 0%
Isoleucine 0.931mg 0.102mg 0%
Leucine 1.509mg 0.195mg 0%
Lysine 1.145mg 0.085mg 0%
Methionine 0.208mg 0.056mg 0%
Phenylalanine 0.941mg 0.126mg 0%
Valine 1.018mg 0.144mg 0%
Histidine 0.512mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +722%
Contains more FatsFats +5689.5%
Contains more CarbsCarbs +126.6%
Contains more WaterWater +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +4089.7%
Contains more Poly. FatPolyunsaturated fat +12320%
Contains less Sat. FatSaturated fat -96.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.